Diabetes Diet

Diabetes is on the rise, yet most cases are preventable with healthy lifestyle changes. Some can even be reversed. Taking steps to prevent and control diabetes doesn’t mean living in deprivation. While eating right is important, you don’t have to give up sweets entirely or resign yourself to a lifetime of bland “health food”. With these tips, you can still enjoy your favorite foods and take pleasure from your meals without feeling hungry or deprived.

Choose high-fiber, low-carbohydrates

Add plenty of non starchy vegetables, such as broccoli, spinach, and green beans, to your diabetic diet. These foods are high in fiber and low in carbohydrates, which make them ideal for people with diabetes.

In contrast, starchy vegetables include peas, potatoes, corn, winter squash, and lima beans. There's no need to cut them from the diet. They do give us additional nutrients. We want to maintain balance. But because starchy vegetables have more carbohydrates and raise blood sugar more, it's important to stick to proper portion sizes.

Be smart about sweets

Consuming lots of sugar can aggravate diabetes, and for some people with diabetes, that brings on a painful flare. But you don’t have to avoid all sweets. Watch what you drink. Steer clear of sweet drinks that look healthy, like cocktails with juice, because juice is loaded with sugar. The simpler the drink, the better. Wine is a good choice, but stick to one or two glasses.

Lose weight

The most important thing you can do for your health is to lose weight—and you don’t have to lose all your extra pounds to reap the benefits. Experts say that losing just 5% to 10% of your total weight can help you lower your blood sugar considerably, as well as lower your blood pressure and cholesterol levels.

Talk to your doctor, a registered dietitian, or a diabetes educator and ask if the glycemic index might work to help gain better control of your blood sugar levels.